THURSDAY, DECEMBER 13 2018

Keep working towards those pull-up goals. Today we will start with sets of pull-ups and then move into some accessory work to help further build that strength to help with getting that first pull-up or just knocking out a ton of reps. This is for everyone!

SKILL

  • Pull-ups 5 x 5 E90s

ACCESSORY

  • Lat Pull-down/Seated Row

  • DB Bench Press 4 x 8 alt E90s

WOD

3 rounds for time

  • Row 500m

  • 12 Deadlifts 

  • 21 Box Jumps

WEDNESDAY, DECEMBER 12 2018

Get the shoulders ready to be worked. These movements are a great addition to healthy, strong bodies. The skill will work to press weight overhead, working on core and shoulder stability. In the WOD the shoulders are targeted again with the American kettlebell swing. Give it a quick google to learn the basic technique. It isn't much different than the more standard one we've done, also known as the Russian swing, but the American version finishes straight overhead - again helping open the shoulder while building some strength in that range of motion.

SKILL

  • Shoulder to Overhead (Strict press & Push Press)

  • Strict Press 5,5,5,5 E90s

-Rest 2 minutes to review-

  • Push Press 3,3,3,3 E90s

WOD

For time. 42-30-18 reps of:

  • American KB swing (straight overhead)

  • Ab Mat Sit-up

  • Ring Row

TUESDAY, DECEMBER 11 2018

Last week on Monday, we had tempo squats. Having a tempo for a movement is a great way to build strength and better positioning in a movement. Another great way to improve any movement is with isometric holds, such as a wall squat. This part of the skill will help to build leg strength. Work at getting 90 degrees at the hip and knee for the greatest benefits. 

SKILL

  • Bent over Barbell Row

  • Wall sit

Alt. E90s between 10 barbell rows and 60 second wall sit hold at 90 degrees

WOD

OTM Stations 45 work/ 15 rest x 5 rounds (30 min)

  • Wallballs

  • Plate ground to overhead

  • Skipping

  • Lunges

  • Plank

Rest

MONDAY, DECEMBER 10 2018

If you are serious about making some strength gains, and you currently don't record your progress, consider making a change. There are a handful of movements that we put a high emphasis on for the functional fit classes, and deadlift is certainly one. In your activities of daily living, you are constantly deadlifting - anytime you pick something up is a deadlift. The goal of these classes is to be able to do it safely and continue to push the amount of weight are you able to lift. Try keeping track of your lifts to work on making improvements week to week, month to month, and even year to year a keep yourself accountable.


SKILL

  • Deadlifts 5 x 5 building up

WOD:

"Loose Wheel" 

In a team of 3 rotate through the following stations on the minute for 12 minutes (4 rounds each)

  • 10 deadlifts (moderate)

  • 20 hanging knee raise

  • Max Cal Bike

SATURDAY, DECEMBER 8 2018

We have a guest coach for Saturday's class. Come see who it is. Hint- they are a great resource for the specific movements in the WOD. Ask some questions and give it your best effort on all parts of the class. Enjoy!

SKILL

  • Barbell Push Press 5 x 5 building up E2M

WOD

Rotating EMOM 30 seconds of work, 30 seconds of rest

  • Handstand hold/Wall-walk

  • Max Cal Row

  • KB/DB Snatch

  • Shuttle/Stair Run

x 5 rounds

CASHOUT

  • Tabata Air Squats


FRIDAY, DECEMBER 7 2018

A fun 'little' team interval workout on tap for the functional fit classes. Just because it's getting cold and rainy doesn't mean we need to stay indoors, and even if we do, we have the option of running on the treadmill. Get your group of three and go as fast as you can during your turns and get a quick breather while your teammates smash their work. Bring it! 

SKILL

  • Back Rack Lunges E2M

5 x 12 steps

WOD

In Teams of 3, complete the following -

  • 1.0 mile treadmill or 1600m run (one person working at a time)

then, 18 rounds (6 each, one working through the whole sequence at a time)

  • 4 burpees 

  • 8 jumping pull-ups

  • 12 plate ground to overhead

then,

  • 1.0 mile treadmill or 1600m run 

THURSDAY, DECEMBER 6 2018

Bringing back the bench press. This sequence was seen from a previous week, and was a real challenge for most. The lack of rest really limits your ability to lift super heavy weights. Training under this condition will help your body adapt to recover faster and still moving large loads quickly. 

SKILL

  • Bench Press 3 x 10, 3 x 5 building up e90s

WOD

AMRAP 12

  • 45 skips 

  • 15 hanging knee raise

  • 45 skips

  • 15 med ball clean

CASHOUT

3 rounds not for time

  • 12 push-ups

  • 12 tough ring row

  • 12 single arm push press

  • 12 bent over row

WEDNESDAY, DECEMBER 5 2018

Are you getting comfortable with the deadlift? We've been hitting them at least once a week in the functional fit classes. so hopefully you've had a chance to experience it. Regardless Wednesday's class skill is the SUMO deadlift. A classic strength move following the same principles that you have started to master with the conventional deadlift. We'll close the day with the WOD being primarily conditioning based to leave you sweating and satisfied.

SKILL

  • Sumo Deadlifts 5 x 10 E2M

WOD

In Teams of 2 - 

  • Partner 1: 30/20 cal bike 

  • Partner 2: 20 box jumps and 20 ab mat sit-ups

TUESDAY, DECEMBER 4 2018

We have one hour, and we are going to chip our way through not one or two or even three, but four workouts. The first is a lift to establish a weight for WOD 2. From there, the goal is to get the work done as fast as possible to earn some rest before going into the next WOD. 

WOD

"Hour Chipper". On a running clock:

**0-10 -

  • 8 minutes to build to a heavy shoulder to overhead

**10-20 -

30-20-10 reps of:

  • Deadlifts (same weight as STO)

  • Wallballs

**20-30 -

21-15-9 reps of:

  • Weighted box step overs

  • HR Push-ups

**30-40 -

30-20-10 reps of:

  • DB Snatch 

  • Walking Lunges

MONDAY, DECEMBER 3 2018

The skill for today is going to take our traditional back squat, and sloooow things down. We are taking a three second pause at the bottom of the squat to build strength and comfort in that position. The weight won't be very heavy, but the strength gains will be made.

SKILL

  • Tempo Back Squats 5 x 5

E2M with 3 second pause

WOD

"Freedom Juice" AMRAP3

  • 21 KB Squat (light)

  • 21 Burpees

  • Max Cal Row

-Rest 3 min-

  • 18 KB Squat (heavier)

  • 18 Burpees

  • Max Cal Row

- Rest 3 min-

  • 15 KB Squat (heavier)

  • 15 Burpees

  • Max Cal Row

-Rest 3 min-

  • 12 KB Squat (heaviest)

  • 12 burpee

  • Max Cal Row

SATURDAY, DECEMBER 1 2018

It's December! Yes we will still try to get outside as much as possible, when the weather allows for safety. Saturday we will either be rowing DB DT or ideally running DB DT. "DT" is a popular WOD and we are adding a few twists. The goal is pick a suitable set of DBs for all three of our DB movements. 

SKILL

Back Rack Lunges 5 x 12 steps E2M

WOD

"Running DB DT" - 5 rounds for time

  • 400m run

  • 12 Deadlifts

  • 9 Hang Power Clean

  • 6 Shoulder to Overhead

*All weighted movements with 1 set of DBs

FRIDAY, NOVEMBER 30 2018

Tabata is a popular exercise protocol. The protocol is only 20 seconds of work followed by 10 seconds of rest. This repeats for 8 rounds. For the Functional Fit class WOD we will perform Tabatas at five different exercises. Complete all 8 rounds at each movement before moving on to the next. The working window is short so get going hard and get as much work done as possible. 

SKILL

  • Barbell Push Press 5 x 5 building up

WOD

Five Move Tabata Friday

0:20 work 0:10 rest x 8 rounds 

  • Airdyne Bike 

  • Ring Row 

  • Air Squat

  • Burpee

  • Row

*Rest 2 minutes after each exercise.

THURSDAY, NOVEMBER 29 2018

We don't want the weekend class to have all the fun. Thursday's class features the same skill from last Thursday. If you missed it, you are in for some fun, if you made it out, you have had sufficient rest time so try to make it a bit harder. 

SKILL

  • 5 Pull-ups Alt. 1 lap Box Push switching E90s x 5 rounds

WOD

10 Rounds for Time

  • 30 skips

  • 15 DB Snatch

CASHOUT

Alternate with a partner 1 lap of the gym, double KB Farmer Carry x 6 rounds each as heavy as possible

WEDNESDAY, NOVEMBER 28 2018

The fifteens workout awaits. 15 minutes is right in the middle of a short workout and a long workout. A 15 minute workout is like the Wednesday of the week, right in the middle. Attack the workout with speed trying to get as much done as possible. Once you get done, you'll be over the hump! Good luck!

SKILL

  • Back Squat

5 x 10 E2M

WOD

15 min AMRAP

  • 15 Box Jumps

  • 15 Wallballs

  • 15 Sit-ups

  • 15 Push-ups

CASHOUT

3 rounds NOT for time

  • 12 DB Curl

  • 12 Tricep Pressdown

  • 0:20 side plank/side

TUESDAY, NOVEMBER 27 2018

This workout is going to really get the cardio going. You'll be working in a team of 3 to complete the 4 rounds as fast as possible. The workout starts with one partner on the rowing machine, another partner on the airdyne bike, and the third resting. Once the two working athletes have completed their set calorie amount, they will rotate, the rower starts on the bike, the biker moves to rest, and the resting member jumps of the rowing. The goal is to get your work done quick so your team can continue to move through the workout. 

SKILL

  • Bench Press

3 x 10, 3 x 5 building up e90s

WOD

In a team of 3, complete - 4 rounds each:

  • 20/30 cal row

  • 20/30 cal bike

Rest

MONDAY, NOVEMBER 26 2018

Starting off the week with an interval workout. The goal of all interval workouts is to get the set amount of work done as fast as possible, and use the extra time to rest. Use the skill to build to a heavy set of 5 on the deadlift and then take 75% of that to use for the workout. The score for the workout is the slowest time it takes you to complete any of the 8 rounds.

SKILL

5 x 5 E90s build to a heavy set of 5

  • Deadlift

WOD

E3M complete -

  • 5 deadlifts @ 75% of skill

  • 7 burpee over the bar

  • 9 wallballs

x 8 rounds

SATURDAY, NOVEMBER 24 2018

Saturday's only functional fit class, 9:30-10:30am, also one of the limited hours of daylight. For this reason, we will be looking to get outside (weather permitting) and get some running in. You won't be stuck out there long, just enough to give you a break from the thrusters. 

SKILL

Alt. E90s x 5 rounds each 

  • Pull-ups

  • Sled/Box Pushes

Accessory: OTM Station rotations x 3 rounds (9 min)

  • 8 DB Push Press

  • 8 DB Bent Over Row

  • Max Effort L-Sit

WOD

"Rush Hour"

5 rounds for time,

  • 200m Run

  • 2-4-6-8-10 Heavy KB Thrusters

FRIDAY, NOVEMBER 23 2018

A 25 minute workout where you get a partner to suffer along with you. It might hurt during, but once you finish up, you'll be glad you showed up. A good combinations of movements to get that heart pumping. Work fast when you're up and grab a quick break while your partner takes over. Enjoy!

SKILL

  • Deadlift 5 x 5 building up E2M

WOD

25 Partner AMRAP

  • 100 walllballs

  • 80 cal row

  • 60 Kb swings

  • 40 Ring Row

  • 20 Box Jumps

*Split reps as needed*

THURSDAY, NOVEMBER 22 2018

You've seen on the minute (OTM) workouts but this workout will be a bit different. We have a 4 minute window to get all the work done. The goal is to get it done as fast as possible to get as much rest as you can. The score is your slowest round interval after you've completed all 5 rounds.


SKILL

Barbell Push Press 5 x 5 building up

WOD

"Rush Hour"

On the 4:00 x 5 (20:00)

  • 15/12 cal bike

  • 9 barbell facing burpees

  • 6 DB Snatch/arm

Cash-out:

3 rounds (not for time)

  • 12 Single DB Overhead Tricep Extension 

  • 12 DB Curls

  • 12 Lateral Raises

Rest as needed between rounds

WEDNESDAY, NOVEMBER 21 2018

Everyone's favourite movement, the bench press. It might not seem like it, but summer will be here before you know it, that means beach season. This setup is good for building both strength and endurance for the lift and getting the upper body that you want. Get comfortable and look at building up the weight from your previous bench press efforts. 

SKILL

  • Bench Press 3x10, 3x5 building up in weight E90s

WOD

12 min AMRAP

  • 6 laps farmer walk

  • 12 Hanging Knee Raise

  • 18 KB Squats

  • 24 Skips